***There will be no coached classes at the gym today- please read the update email for the plan going forward.
Warm-up:
Individual….
Bike 3 Minutes
Crossover Symmetry
10 Dislocates
10 Good Mornings
10 KB Swings
10 Goblet Squats
Row 2 minutes
5 Burpees
10 Squats
Fitness:
3 Rounds:
9 Goblet Squats
7 weighted AbMat Situps
5 Burpees
30/21 Calorie Row
3 Rounds:
9 Goblet Squats
7 weighted AbMat Situps
5 Burpees
30/21 Calorie Row
3 Rounds:
9 Goblet Squats
7 weighted AbMat Situps
5 Burpees
Performance:
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees
Mobility:
Roll Posterior and IT Bands
Couch Stretch
LAX to Pecs and Shoulders
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